The Relationship Between Meditation and Dieting

Many people struggle with dieting, feeling unable to find a method that suits them or having difficulty controlling their appetite.

In fact, meditation is said to have potential benefits for dieting.

When people hear the word "meditation," some may associate it with spirituality. However, studies have shown that meditation can improve sleep quality, enhance emotional control, and provide various other benefits.

In this article, we explore the connection between meditation and dieting. Additionally, we will introduce and explain in detail a meditation technique known as the "raisin exercise."

What Is Meditation?

Meditation is defined as "calming the mind and becoming thoughtless, relaxing without thinking about anything, praying with a quiet mind, focusing deeply on something, or closing one's eyes and contemplating deeply and quietly."

The main benefits of meditation include stress relief, improved concentration and attention, and better emotional regulation.

Meditation serves as a means to eliminate unnecessary thoughts and bring awareness to one's mind and body as they are.

Why Does Binge Eating Happen?

Many people struggle with the urge to eat excessively despite wanting to diet. Even when they know they are overeating, they find themselves unable to stop.

So, why does binge eating occur in the first place? Here are three possible causes:

・Overeating due to stress
・Lack of sleep
・Hormonal imbalances

Let’s take a closer look at each factor.

Overeating Due to Stress

When experiencing stress from a busy workload or personal relationships, some people turn to food as a way to cope.

It is said that stress triggers the release of hormones like dopamine and cortisol, which stimulate appetite. As a result, people may end up eating more than they intended.

Lack of Sleep

Sleep deprivation not only prevents proper rest but can also lead to overeating.

When sleep duration is insufficient, the production of leptin, a hormone that suppresses appetite, decreases. At the same time, the secretion of ghrelin, a hormone that stimulates appetite, increases.

This means that when sleep is lacking, the brain signals the body to eat more in order to compensate for the extended waking hours and maintain energy levels.

Hormonal Imbalances

For women, it is common to experience increased appetite and binge eating before or during menstruation. This is due to a rise in the hormone progesterone.

Even when not physically hungry, some may feel the urge to eat or struggle to feel satisfied despite continuous eating. These cravings and changes in appetite are influenced by hormonal fluctuations.

Three Reasons Why Meditation is Effective for Weight Loss

Meditation has been proven to reduce stress, improve concentration, and enhance attention. However, some may wonder whether it truly has weight loss benefits.

In reality, these effects of meditation can help create a body that is more resistant to weight gain and more conducive to weight loss.

Here are three reasons why meditation is effective for dieting.

1. Meditation Reduces Stress

Stress is a major obstacle for those trying to lose weight. This is because stress triggers the release of hormones such as dopamine and cortisol, which increase appetite.

Many people struggle with worries related to work or personal relationships, making it difficult to stay present in the moment. Negative emotions like anxiety, anger, and sadness can further amplify stress.

By practicing meditation regularly, individuals can free themselves from unnecessary worries and reduce stress. This helps regulate the autonomic nervous system, creating an environment where the body is more likely to lose weight.

2. Meditation Improves Sleep Quality

Poor sleep quality or insufficient sleep leads to an increased secretion of appetite-stimulating hormones, which can result in overeating. In other words, sleep deprivation is a major enemy of dieting.

One of the immediate benefits of meditation is improved sleep quality. Some people notice positive effects within just a few days or weeks of starting meditation.

Meditation helps the mind and body relax, balancing the sympathetic and parasympathetic nervous systems, leading to deeper and more restful sleep.

For those looking to lose weight or improve their overall health, enhancing sleep quality is essential.

3. Meditation Enhances Emotional Control

Consistent meditation practice has been shown to reduce negative thoughts and promote a more positive mindset.

Binge eating, a major cause of obesity, often stems from negative emotions such as loneliness and frustration. When these emotions become overwhelming, it can be difficult to recognize true hunger and fullness, leading to overeating.

By improving emotional regulation through meditation, individuals can better manage their cravings and prevent emotional eating, making it easier to maintain a healthy diet.

Mindful Eating: The Practice of Eating Meditation

Let’s start with a simple question—what kind of environment do you usually eat in? Do you watch your smartphone or TV, or read books or newspapers while eating? If so, you may be engaging in “distracted eating.”

When eating while distracted, your brain doesn’t fully recognize that you’re having a meal. As a result, the production of saliva and digestive enzymes decreases, impairing digestion and putting extra strain on your internal organs.

Eating meditation, or mindful eating, involves focusing on every aspect of your food—its color, shape, aroma, and texture—while eating with full awareness.

By paying attention to what you are eating and how it smells, and by chewing slowly and savoring each bite, you stimulate the brain’s satiety center, helping to prevent overeating.

In the next section, we will introduce a meditation technique frequently used in mindful eating: the “Raisin Exercise.”

What is the Raisin Exercise?

The Raisin Exercise is a mindful eating practice that is also widely recognized as a form of mindfulness training.

If you’re not a fan of raisins, you can use nuts, chocolate, or any other textured and aromatic food as a substitute.

How to Practice the Raisin Exercise

Here are the steps to follow:

1. Observe the Food (Raisin, Chocolate, etc.)

Pick up a single raisin and hold it in your hand. Pay attention to how it feels in your fingers and on your palm—its texture, weight, and shape.
How does it feel? Is it soft or firm? Examine the wrinkles, bumps, and surface details from different angles.

2. Smell the Food

Next, bring the raisin close to your nose and take a deep breath. Observe the strength and characteristics of its scent.
What kind of emotions or thoughts arise as you smell it? You might feel eager to eat it, or it might remind you of a raisin bread you once had.

3. Place it in Your Mouth

After observing its scent, gently place the raisin in your mouth. Instead of chewing right away, roll it around on your tongue as if it were candy.
Notice how it feels against your tongue and how the flavor begins to emerge. Pay attention to any changes in taste over time and observe the urge to chew.

4. Chew Slowly

Now, begin to chew the raisin slowly.
What does it feel like when you bite into it? Focus on the texture and flavors—does it taste sweet or slightly bitter?
You may feel an urge to swallow quickly, but try to remain present and observe how the raisin changes in your mouth.

5. Swallow Mindfully

After chewing thoroughly, slowly swallow the raisin.
Pay attention to the sensation of the softened raisin traveling down your throat, through your esophagus, and into your stomach.

By focusing on these sensations, you may realize just how often you eat without truly paying attention.

Eating is a sensory experience involving all five senses:

・Sight (seeing)
・Sound (hearing)
・Smell (smelling)
・Taste (tasting)
・Touch (feeling)

The Raisin Exercise trains you to experience “the present moment” as it is, without judgment or distraction.

This ability to be fully present enhances concentration and improves self-awareness of both your body and mind.

For those who struggle with overeating despite knowing they are full, mindful eating exercises like this can be highly effective in managing food cravings.

Use Meditation to Build a Body That is Resistant to Weight Gain

In this article, we explored the relationship between meditation and weight loss.

The Raisin Exercise, a form of mindful eating, is not only a practice in eating with awareness but also a meditation technique that strengthens your ability to stay present.

For those struggling with uncontrollable food cravings, the Raisin Exercise can be a powerful tool. If you dislike raisins, you can try using chocolate or nuts instead.

By incorporating meditation into your daily routine, you can expect benefits such as:

・Reducing stress
・Improving sleep quality
・Gaining better control over emotions

All of these benefits contribute to a body that is naturally more resistant to weight gain and more conducive to weight loss.

Why not try integrating a bit of meditation into your daily life?

Thank you for reading until the end.